Sunday, 14 July 2013

Peanut Butter Kiwi Protein Bars

Having successfully made Peanut Butter Protein Balls, I decided to modify the recipe to make some protein bars to take with me on the 4 hour drive to London - taking one bar for the journey there and one for the journey back to stop me from snacking on high-sugar, high-carb, chocolate bars on the way and prevent sugar rushes.

Peanut Butter Kiwi Protein Bars

Ingredients (makes 5 bars)
250g Crunchy Peanut Butter (use organic if possible and avoid low fat versions as they are loaded with sugar)
75g Kiwi fruit, diced (you can substitute other fruit of your choice - raisins, banana, sultanas or a mixture)
25g Mixed nuts, chopped
100g Chocolate Diet Whey Protein Powder (or your choice of protein flavour & powder type - non diet ones will increase the amount of carbs)
50ml Semi-Skimmed Milk

Place the Peanut Butter in a bowl and add the diced Kiwi fruit and chopped nuts. Using a spoon mix thoroughly and add the protein powder. Mix together thoroughly until the mixture creates large clumps, a little like making a dough. Gradually add the milk, mixing thoroughly until the mixture starts to come together in one solid, yet smooth, dough.

Using your hands gently kneed the dough and ensure that there are no stray pieces in the bowl. Gently break the dough into 5 roughly equal sized pieced and shape into bars roughly the size & shape of a standard chocolate bar. If you want to, you can then coat these with sesame seeds, poppy seeds, drinking chocolate powder, or anything else that takes your fancy, don't be put off by the appearance of these bars! Wrap in greaseproof paper or foil and place in an airtight container and put in the fridge for half an hour.

These are a great replacement for a chocolate bar, and by weight are the equivalent to 1 3/4 standard Snickers bars but with roughly the same amount of fat, about 10% of the sugar, more fibre and 6 times more protein! Great for a more substantial snack, and fantastic for taking with you on long journeys.

Nutritional Information - per protein bar

Fat: 24.6g (6g Saturated)
Carbs: 10.4g (Fibre: 5.4g; Net Carbs: 5g)
Protein: 28.7g

Calories: 433